Having a challenging time through the transition into perimenopause or menopause? Here’s the latest research on Training through the Transition: IDEA Fitness Journal’s report on Exercise as Medicine for menopausal and perimenopausal women to aid in maintaining optimum weight, reducing depression and insomnia, and helping to balance hormones naturally:
1) Keep exercise levels at a moderate intensity with target HR 50-70% of max HR. Shorter (approx. 60 mins) daily workouts have proven to be more beneficial than longer less frequent workouts.
2) Cardiovascular exercise in combination with resistance training, core work and meditation practices (including yoga and conscious breathing) together increase the quality of life factor in women going through this tranition. 60 minutes per day combining these practices for 12 weeks will garner the best results.
3) Keep body temperatures at a comfort level when exercising to avoid an increase in vasomotor symptoms (hot flashes/hot flushes)